2014 - Raise the Bar ***Lifting Log***

[Krueg]

Good work, nothing wrong with leaving some gas in the tank.

 

[Purefilth]

doms all over - awesome, feels like it did after my first ever gym session.

bench
80 x 12
100 x 8
110 x 5
120 x 3
110 x 5
110 x 5
100 x 5

close bench
80 x 12
80 x 10

shoulder clicked - no pain, but something felt off, so I called it and went off

still a good session anyway

 

[Purefilth]

Bench, first time upper body has felt ok in a while.

70 x 12
100 x 10
110 x 5
110 x 4
120 x 4
120 x 2
110 x 5
110 x 4
100 x ?
100 x ?


Then some heavy rows. To stretch back out.

Back to squat tomorrow I think.

 

[Purefilth]

Set of squats caused some pain so deadlifts for glory!!!!!!

70 x 12
120 x 8
170 x 6
190 x 4
200 x 6 *****REP PR*****

I went in with no energy and no will to do anything.

Just shows that you're still strong ev en when your head ain't on the game.

 

[Purefilth]

Half hour blast on the arms - so much work, so little time!

One arm DB rows
37.5 kg
4 sets of 12

Some fvcking rat came over to ask if I was using something IN THE MIDDLE OF MY FVCKING SET!!!!
I mean seriously- how stupid can a man get?

Oh press
60kg x 8, 7, 5

Triceps
4more sets

Incline bench
84kg x 12
91kg x 8
98kg x 5
91kg x 5

Out with a big ole arm pump

 

[Krueg]

keep up the good work!

 

[TheStig]

Wooooooooooooo! good job man

 

[Purefilth]

cheers boys.

quad pain on the teardrop - not doms, something else?

still pain was less with wider stance squatting

60kg for a handful to get blood moving

100kg x 8 - really got the blood moving
120 x 5
130 x 3
140 x 2
145 x 1

stalled and my buddy came running in on 145 after I told hoim I don't want a spot, stay back.

I snarled fvckoff at him and grinded the rep out - surprising really since snarling at him forced air outta my lungs, and that's awful **** to do halfway up.

still got it

25kg weighted pullups - 2 sets of 8

went and pulled my left elbow again doing that! - only just had the right one heal

 

[Ronaldo7]

today is the day to "SHUT UP AND SQUAT!!!"

frontsquat 50kg x 12

Backsquat
100kg x 8
120kg x 3
140kg x 2
145kg x 1*****PR*****
120kg x 1
100kg x 5
90kg x 5
90kg x 5


calves - 3 sets

leg press - 120kg
2 sets 12



I had more in me, but im waiting on some new knee wraps as I lost my ones, and I do not like these neoprene pieces of crap that I have for the moment to improvise.

Hey Filth,

I was wondering about your leg press. Do you simply do a set weight for sets and reps or do you add weight as sets progress?

 

[Purefilth]

Hey Filth,

I was wondering about your leg press. Do you simply do a set weight for sets and reps or do you add weight as sets progress?

ill smash out a decent weight for a set of 12 then add more for a couple of working sets - then maybe a third.

It all depends on what I got out on squats before - If ive smashed some volume and cant make it down the stairs then I will skip leg press altogether.

If ive put through low volume but high intensity on backsquats then I need to get a decent pump before I go.

Plus I take a wide stance - which hits the posterior chain more, so I still have a lot left in my quads then ill keep adding weight till I cant do a set of 12 anymore.

I diversify a lot - As long as you hit the big 3 every week then shiit like leg press is optional pump material. It may not work for everyone but it does me well enough.

 

[Ronaldo7]

ill smash out a decent weight for a set of 12 then add more for a couple of working sets - then maybe a third.

It all depends on what I got out on squats before - If ive smashed some volume and cant make it down the stairs then I will skip leg press altogether.

If ive put through low volume but high intensity on backsquats then I need to get a decent pump before I go.

Plus I take a wide stance - which hits the posterior chain more, so I still have a lot left in my quads then ill keep adding weight till I cant do a set of 12 anymore.

I diversify a lot - As long as you hit the big 3 every week then shiit like leg press is optional pump material. It may not work for everyone but it does me well enough.

Leg press works everything a bit. If you are going the full range of motion, you will develop it nicely. Do you do drop sets after the 12 x 3 sets? Since leg press has a short range of motion compared to other exercises, you could try incorporating drop sets that will really extract all the juice. Example: If you do 12 with 11 45's on each, you could try taking out 3 plates from each side. Do say 10-12, take out 3 more, do 12-15, take out 3 more do 15-20. That has worked very, very well for me.

 

[Purefilth]

Leg press works everything a bit. If you are going the full range of motion, you will develop it nicely. Do you do drop sets after the 12 x 3 sets? Since leg press has a short range of motion compared to other exercises, you could try incorporating drop sets that will really extract all the juice. Example: If you do 12 with 11 45's on each, you could try taking out 3 plates from each side. Do say 10-12, take out 3 more, do 12-15, take out 3 more do 15-20. That has worked very, very well for me.

Leg press at my gym isn't plate loaded, but ill simulate that as best I can

 

[Purefilth]

Just watched "Pumping Iron".


Decided. "Fvckit I'll be a bodybuilder"

 

[Ronaldo7]

That's a great movie. I loled at how they looked Cutler & Co were wearing suits at the premiere.

 

[Purefilth]

You're thinking "generation iron" I'm talking old school 70's with Arnold in his prime

 

[TheStig]

You're thinking "generation iron" I'm talking old school 70's with Arnold in his prime

Classic movie

 

[Purefilth]

One of those days where its a struggle to get the strength even though you feel good and can get a pump.

hypertrophy it is concentrated on my sadly lagging triceps
gotta get some growth in before cutting season!!


bench
60kg x ?
100kg x 7
120kg x 3
130kg x 0 - see, no strength
110kg x 4
100kg x 5
90kg x 6

minimal break for those last 3 sets

close bench 80kg x 8 x 3

3 sets skullcrushers

4 sets 8 - 12reps standing ab pulldowns 35 kg resistance

could really feel these down triceps and rear delts after the work done already! - may have to put them in on a different day.

left elbow gave me grief all the way through, but I just bit down and ignored that shiit.

Been drinking LOTS of water too, had like 3 litres already today and a pint or so before bed had me wake up feeling FRESH - considering how crap I felt last night and the past couple of days - this is awesome.

Water is underrated - I always think about drinking more, and then I get fed up with pissing all the time, but seriously. Water is an amazing cure for a lot of ailments.

 

[Purefilth]

Deadlifts

70 x 8
120 x 8
170 x 8
190 x 3
200 x 3
210 x 1
220Kg x 1 - awful form - backsnapper, but I got it up
170 x 3

hacksquats
120kg x 8
just cos I felt like it when I was racking the plates away

5 sets of 20kg weighted pullups 6-8 reps

seated row for a set - new machine and I fvcking hate the range of motion on it.

 

[TheStig]

A very motivational film--best part is Waller hiding Katz' blue t-shirt.

And Arnold giving "advices."

Can't forget about this either: http://www.youtube.com/watch?v=8sHvWYAzIRo

 

[Purefilth]

just did an hour on arms - dunno how I lasted it through - oh - yeah that's right, I had a scoop of jack3d OG blend

gym was full as fvck, so I seriously laid waste to the dumbells, ezcurl bar and triceps bar. fvkin swoollleee!!!